Smith Single Arm Bent-Over Row

• Sakonnin ƙafa: AyyaAna karin ayyaAna.
• Kayan aiki: Wayoyin kasuwanci na Smith overposting
• Musulunci Masu gudummawa: Infraspinatus, Latissimus Dorsi, Teres Major, Teres Minor, Trapezius Lower Fibers, Trapezius Middle Fibers
• Musulunci Masu ɗauke da masu gudummawa: Brachialis, Brachioradialis, Deltoid Posterior

Sakonni ga Smith Single Arm Bent-Over Row

The Smith Single Arm Bent-Over Row motsa jiki ne mai ƙarfi wanda ke kaiwa tsokoki na baya, musamman lats, rhomboids, da tarkuna, yayin da kuma ke shiga biceps da kafadu. Wannan motsa jiki ya dace da daidaikun mutane a kowane matakan motsa jiki, musamman waɗanda ke neman haɓaka ƙarfin jikinsu na sama da kuma daidaitawar tsoka. Ta hanyar haɗa wannan jeri a cikin ayyukansu na yau da kullun, mutum zai iya haɓaka yanayin su, haɓaka ƙarfin aiki, da haɓaka aikin motsa jiki gabaɗaya.

Yanayinta: tsammanin nuni a nuni Smith Single Arm Bent-Over Row

• Tare da nisan ƙafafu na kafada, karkatar da gwiwoyinku kaɗan kuma ku rataye a kugu har sai jikin ku ya kusan daidai da ƙasa.
• Miƙewa ka ƙwace ƙwanƙwaran da hannu ɗaya, tare da miƙo hannunka cikakke, kuma tafin hannunka yana fuskantarka.
• Ja lanƙwasa sama zuwa kugu, ajiye gwiwar gwiwar ku kusa da jikin ku da matse kafadar ku a saman motsin.
• Sannu a hankali rage barbell baya zuwa wurin farawa, tabbatar da motsi mai sarrafawa a ko'ina. Maimaita aikin tare da shawarar adadin maimaitawa kafin canzawa zuwa ɗayan hannu.

Lajin Don yi Smith Single Arm Bent-Over Row

• Guji Guguwa: Kuskure na gama gari shine yin gaggawar motsi. Maimakon haka, yi aikin a hankali kuma tare da sarrafawa. Wannan yana tabbatar da cewa kuna amfani da tsokoki, ba ƙarfi ba, don ɗagawa da rage nauyi. Hakanan yana rage haɗarin rauni.
• Daidaitaccen Riko: Tabbatar cewa rikon naka ya tsaya tsayin daka amma bai wuce gona da iri ba. Ƙunƙarar ƙafarku ya kamata su fuskanci waje, ba sama ba. Wannan yana taimakawa wajen shigar da madaidaicin tsokoki a baya da hannuwanku, kuma yana hana wuyan hannu.
• Cikakken Motsi: Don samun mafi kyawun Smith Single Arm Bent-Over Row

Smith Single Arm Bent-Over Row Tambayoyin Masu Nuna

Shi beginners za su iya Smith Single Arm Bent-Over Row?

Ee, masu farawa zasu iya yin motsa jiki Single Arm Bent-Over Row. Koyaya, yana da mahimmanci don farawa da ƙaramin nauyi don tabbatar da tsari mai kyau da hana rauni. Har ila yau, masu farawa suyi la'akari da neman jagora daga mai horarwa ko ƙwararrun motsa jiki don tabbatar da cewa suna yin aikin daidai.

Me ya sa ya wuce ga Smith Single Arm Bent-Over Row?

• Barbell Single Arm Bent-Over Row: Mai kama da sigar Smith, wannan darasi yana amfani da barbell kuma yana buƙatar ƙarfi mai ƙarfi da daidaituwa don yin daidai.
• Cable Single Arm Bent-Over Row: Wannan bambancin yana amfani da na'urar kebul, wanda ke ba da tashin hankali akai-akai a cikin motsi, yana ƙara ƙalubale ga tsokoki.
• Juriya band da hannu Bent-akan jere: Wannan bambancin yana amfani da ƙungiyar juriya maimakon injin Smith, wanda za'a iya samun mafi sauƙi ga motsa jiki na gida kuma yana ba da damar daidaitawa gida.
• Kettlebell Single Arm Bent-Over Row: Wannan bambancin yana amfani da kettlebell, yana ba da ƙalubale na musamman saboda rabon kettlebell da haɓaka ƙarfin riko.

Me suna da abin da ya sanya ɗaukehawa ga Smith Single Arm Bent-Over Row?

• Pull-ups: Pull-ups shine motsa jiki na fili wanda ke aiki da duka jiki na sama, gami da tsokoki wanda Smith Single Arm Bent-Over Row ya yi niyya. Ta hanyar haɓaka jere tare da cirewa, zaku iya yin aiki da tsokoki daga kusurwoyi daban-daban kuma tare da ƙarfi daban-daban, don haka haɓaka haɓakar tsoka da ƙarfi.
• Layukan Cable Seated: Wannan motsa jiki kuma yana hari da tsokoki na baya, musamman rhomboids da lats, kama da Smith Single Arm Bent-Over Row. Layin kebul ɗin da ke zaune yana ba da damar cikakken motsi na motsi, wanda zai iya taimakawa wajen inganta sassauci da matsayi, yayin da kuma samar da tashin hankali akai-akai a kan tsokoki, haɓaka ƙarfin tsoka da ƙarfi.